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Dried Blackberry
Fruits
Nutri-ScoreA

Dried Blackberry

Rubus fruticosus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dried Blackberry provides 250 kcal, 3.3g of protein, 65.7g of carbohydrates, and 14.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dried blackberries are nutrient-dense fruits that provide a concentrated source of vitamins, minerals, and antioxidants. They are particularly rich in dietary fiber and have a low glycemic index, making them a healthy snack option.

Also known as:
Blackberry FruitDried Rubus
Scientific NameRubus fruticosus
Region of OriginNorth America and Europe
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
10%
Fiber14.3g
Total70.5g
Protein
3.3g(5%)
Fats
1.5g(2%)
Carbohydrates
65.7g(93%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C20 mg (22%)
Vitamin K19 mcg (16%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium332 mg (7%)
Magnesium40 mg (10%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, dried blackberries help combat oxidative stress and may reduce the risk of chronic diseases.
✓High fiber content supports digestive health and can aid in weight management by promoting satiety.
✓Contains essential vitamins and minerals, including Vitamin C and potassium, which are important for immune function and heart health.
✓Low glycemic index makes dried blackberries a suitable snack for individuals managing blood sugar levels.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with allergies to berries should avoid dried blackberries.

How to Prepare & Consume

Dried blackberries can be enjoyed as a snack, added to cereals, or incorporated into baked goods. They can also be rehydrated in water for use in recipes.

Smart Selection & Storage

How to Select

Choose dried blackberries that are plump and dark in color, avoiding those that appear shriveled or overly dry.

How to Store

Store in an airtight container in a cool, dark place to maintain quality and prevent moisture absorption.

Myths vs Realities

MythDried fruits are unhealthy due to high sugar content.
RealityWhile dried fruits contain natural sugars, they also provide essential nutrients and fiber.
MythAll dried fruits are the same nutritionally.
RealityNutritional content varies by fruit; dried blackberries are particularly high in fiber and antioxidants.
MythYou can't eat dried fruits if you're on a low-carb diet.
RealityDried blackberries can fit into a low-carb diet in moderation due to their low glycemic index.

Healthy Recipes

Dried Blackberry Chia Seed Pudding

A nutritious and creamy chia seed pudding infused with the rich flavor of dried blackberries, perfect for breakfast or a snack.

Ingredients
  • 1/2 cup almond milk
  • 1/4 cup chia seeds
  • 1/4 cup dried blackberries
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
Instructions
  1. 1. In a bowl, combine almond milk, chia seeds, honey, vanilla extract, and salt.
  2. 2. Stir in the dried blackberries and mix well.
  3. 3. Refrigerate for at least 4 hours or overnight until thickened. Serve chilled.

Dried Blackberry Oatmeal Energy Bars

These no-bake energy bars are packed with oats, nuts, and dried blackberries, making them a perfect on-the-go snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup honey
  • 1/2 cup dried blackberries
  • 1/4 cup chopped nuts
  • 1/4 teaspoon salt
Instructions
  1. 1. In a large bowl, mix rolled oats, almond butter, honey, chopped nuts, and salt until well combined.
  2. 2. Fold in the dried blackberries.
  3. 3. Press the mixture into a lined baking dish and refrigerate for 2 hours before cutting into bars.

Dried Blackberry Quinoa Salad

A refreshing and colorful quinoa salad featuring dried blackberries, spinach, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dried blackberries
  • 2 cups fresh spinach
  • 1/4 cup feta cheese
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, dried blackberries, spinach, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently to combine.

Dried Blackberry Smoothie Bowl

A vibrant smoothie bowl topped with dried blackberries, nuts, and seeds for a nutritious breakfast or snack.

Ingredients
  • 1 banana
  • 1/2 cup almond milk
  • 1/4 cup dried blackberries
  • 1 tablespoon almond butter
  • Toppings: sliced banana, nuts, seeds, and more dried blackberries
Instructions
  1. 1. In a blender, combine banana, almond milk, dried blackberries, and almond butter until smooth.
  2. 2. Pour the smoothie into a bowl and top with sliced banana, nuts, seeds, and additional dried blackberries.
  3. 3. Enjoy immediately with a spoon.

Dried Blackberry and Spinach Smoothie

A nutrient-packed smoothie blending dried blackberries with spinach and yogurt for a deliciously healthy drink.

Ingredients
  • 1 cup spinach
  • 1/2 cup Greek yogurt
  • 1/4 cup dried blackberries
  • 1 banana
  • 1 cup almond milk
Instructions
  1. 1. Combine spinach, Greek yogurt, dried blackberries, banana, and almond milk in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately for a refreshing boost.

Dried Blackberry Granola

A homemade granola recipe featuring oats, nuts, and dried blackberries, perfect for breakfast or as a snack.

Ingredients
  • 2 cups rolled oats
  • 1 cup mixed nuts
  • 1/2 cup honey
  • 1/2 cup dried blackberries
  • 1/4 cup coconut oil
  • 1 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix oats, nuts, honey, melted coconut oil, and cinnamon.
  3. 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring occasionally. Let cool and mix in dried blackberries.

Dried Blackberry and Almond Muffins

These wholesome muffins are made with almond flour and packed with dried blackberries for a delightful treat.

Ingredients
  • 2 cups almond flour
  • 1/2 cup honey
  • 3 eggs
  • 1/2 cup dried blackberries
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, whisk together almond flour, honey, eggs, baking soda, and vanilla extract.
  3. 3. Fold in the dried blackberries and pour the batter into the muffin tin. Bake for 20-25 minutes.

Dried Blackberry Infused Water

A refreshing infused water recipe that combines dried blackberries with mint for a flavorful hydration option.

Ingredients
  • 1/4 cup dried blackberries
  • 1 handful fresh mint leaves
  • 8 cups water
Instructions
  1. 1. In a large pitcher, combine dried blackberries and fresh mint leaves.
  2. 2. Pour in the water and let it sit in the refrigerator for at least 2 hours to infuse.
  3. 3. Serve chilled for a refreshing drink.

Dried Blackberry Chutney

A tangy and sweet chutney made with dried blackberries, perfect as a condiment for meats or as a spread.

Ingredients
  • 1 cup dried blackberries
  • 1/2 cup apple cider vinegar
  • 1/4 cup honey
  • 1/2 onion, finely chopped
  • 1 teaspoon ginger, grated
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine dried blackberries, apple cider vinegar, honey, onion, ginger, and salt.
  2. 2. Simmer on low heat for 20-25 minutes until thickened.
  3. 3. Let cool and store in a jar in the refrigerator.

Dried Blackberry Yogurt Parfait

A delicious and healthy yogurt parfait layered with dried blackberries, granola, and fresh fruit.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup dried blackberries
  • 1/2 cup granola
  • 1 banana, sliced
  • Honey to drizzle
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, dried blackberries, granola, and sliced banana.
  2. 2. Repeat the layers until all ingredients are used.
  3. 3. Drizzle with honey and serve immediately.

Frequently Asked Questions (FAQ)

Are dried blackberries healthy?

Yes, they are rich in vitamins, minerals, and antioxidants, making them a nutritious snack.

How should I store dried blackberries?

Store in a cool, dry place in an airtight container to maintain freshness.

Can dried blackberries help with weight loss?

Their high fiber content can promote feelings of fullness, which may aid in weight management.

What is the glycemic index of dried blackberries?

Dried blackberries have a low glycemic index of 25, making them suitable for blood sugar management.

How many calories are in dried blackberries?

There are approximately 250 calories per 100 grams of dried blackberries.

Can I use dried blackberries in baking?

Yes, they can be added to muffins, breads, and other baked goods for flavor and nutrition.

Are dried blackberries good for digestion?

Yes, their high fiber content supports digestive health.

Do dried blackberries contain added sugars?

Check the label, as some brands may add sugars during processing.

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Comparisons
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Nutrients
Protein in Dried Blackberry Calories in Dried Blackberry Vitamin-c in Dried Blackberry Magnesium in Dried Blackberry
Featured Guides
Health Benefits of Dried Blackberry Healthy Recipes with Dried Blackberry
Rankings
Fruits high in fiber Fruits high in vitamin-c Fruits low in carbohidratos Fruits low in índice glucémico